# YOGA NIDRA soundar's english

**Asana:** Yoga Nidra (யோக நித்ரா)
**Category:** Relaxation & Yoga Nidra
**Date:** 22 Sep 2020
**Duration:** 14m 36s
**Video:** https://www.youtube.com/watch?v=D8cTThI5Um0
**Canonical URL:** https://satyam.bhairav.ltd/asana/yoga-nidra
**JSON record:** https://satyam.bhairav.ltd/data/002.json

## Summary

This video is a guided Yoga Nidra practice, instructing viewers to lie down, relax, and follow a systematic rotation of awareness through the body. The session includes sensory awareness, affirmations, and concludes with gentle movements and palming. The entire video is a step-by-step relaxation and meditation, with no distinct asana demonstration.

**Tags:** relaxation, body awareness, guided meditation, sound awareness, affirmation, Yoga Nidra, full body relaxation, mental awareness, stress reduction

## Chapters

- `0:00` Topic: Yoga Nidra Guided Relaxation and Awareness
- `14:31` Asana: Yoga Nidra

## Transcript

_Tamil source with English translation; timestamps in seconds._

- `0:00` Please get ready for Yoga Nidra.  
  _Please get ready for Yoga Nidra._
- `0:04` Lie down on your back.  
  _Lie down on your back._
- `0:08` Separate your legs.  
  _Separate your legs._
- `0:10` Separate your arms.  
  _Separate your arms._
- `0:13` Palms facing the ceiling.  
  _Palms facing the ceiling._
- `0:18` Keep your head, neck, spine in a straight line and eyes gently closed.  
  _Keep your head, neck, spine in a straight line and eyes gently closed._
- `0:26` Close your eyes and observe your whole physical body from top of the head to tip of the toes.  
  _Close your eyes and observe your whole physical body from top of the head to tip of the toes._
- `0:38` Mentally check are you holding any part of your body tightly.  
  _Mentally check are you holding any part of your body tightly._
- `0:47` Mentally scan your whole physical body from top of the head to tip of the toes.  
  _Mentally scan your whole physical body from top of the head to tip of the toes._
- `0:57` Observe your whole body.  
  _Observe your whole body._
- `1:06` If you are holding any part of your body tightly, mentally relax them.  
  _If you are holding any part of your body tightly, mentally relax them._
- `1:17` Take your awareness to those body parts which is rigid, tightness or heaviness.  
  _Take your awareness to those body parts which is rigid, tightness or heaviness._
- `1:27` Just mentally watch, observe your body parts.  
  _Just mentally watch, observe your body parts._
- `1:36` The practice of Yoga Nidra begins now.  
  _The practice of Yoga Nidra begins now._
- `1:42` Mentally set yourself, I am going to practice Yoga Nidra, I will not sleep off.  
  _Mentally set yourself, I am going to practice Yoga Nidra, I will not sleep off._
- `1:49` I will remain awake and alert throughout the practice.  
  _I will remain awake and alert throughout the practice._
- `2:04` Now take your awareness, your concentration to your body parts which is in contact with the floor.  
  _Now take your awareness, your concentration to your body parts which is in contact with the floor._
- `2:17` Your physical body which is touching the floor.  
  _Your physical body which is touching the floor._
- `2:24` Feel the point of touch, a thin layer between your body parts and the floor.  
  _Feel the point of touch, a thin layer between your body parts and the floor._
- `2:35` Your head and the floor, your shoulder blades and the floor, your buttock muscles, thigh,  
  _Your head and the floor, your shoulder blades and the floor, your buttock muscles, thigh,_
- `2:51` calf muscle and the floor. Right arm and the floor, left arm and the floor.  
  _calf muscle and the floor. Right arm and the floor, left arm and the floor._
- `3:04` Feel the point of touch, a meeting point of your body and the floor.  
  _Feel the point of touch, a meeting point of your body and the floor._
- `3:11` Your heel and the floor, your whole body pressing against the floor. Feel the point of touch.  
  _Your heel and the floor, your whole body pressing against the floor. Feel the point of touch._
- `3:30` From this point of touch, now shift your awareness, your concentration, your attention to the sounds around you.  
  _From this point of touch, now shift your awareness, your concentration, your attention to the sounds around you._
- `3:41` Mentally search for various sounds around you.  
  _Mentally search for various sounds around you._
- `3:50` Try to listen various sounds from this environment.  
  _Try to listen various sounds from this environment._
- `3:58` Sounds from far distance.  
  _Sounds from far distance._
- `4:10` Sounds from outside of this building.  
  _Sounds from outside of this building._
- `4:21` Sounds from inside of this building.  
  _Sounds from inside of this building._
- `4:31` Without holding any particular sound, keep searching for various sounds around you. Mentally searching for the sounds.  
  _Without holding any particular sound, keep searching for various sounds around you. Mentally searching for the sounds._
- `4:52` Gradually bring your awareness to inside of this hall, the room.  
  _Gradually bring your awareness to inside of this hall, the room._
- `5:04` Listen the very subtle sound from your own physical body, your own heartbeat, your own breathing sound which is mild and subtle sound.  
  _Listen the very subtle sound from your own physical body, your own heartbeat, your own breathing sound which is mild and subtle sound._
- `5:18` Yet try to listen them carefully.  
  _Yet try to listen them carefully._
- `5:33` Now leave the awareness of the sound, let go of the sound, take your awareness to various parts of your physical body.  
  _Now leave the awareness of the sound, let go of the sound, take your awareness to various parts of your physical body._
- `5:45` The rotation of awareness to all over the body.  
  _The rotation of awareness to all over the body._
- `5:52` Mentally repeat the instruction and take your attention to various parts of your physical body.  
  _Mentally repeat the instruction and take your attention to various parts of your physical body._
- `6:00` If I am saying right hand thumb, mentally you should repeat right hand thumb and take your awareness to your right thumb.  
  _If I am saying right hand thumb, mentally you should repeat right hand thumb and take your awareness to your right thumb._
- `6:09` You need not to move or shake your body parts.  
  _You need not to move or shake your body parts._
- `6:15` Hereafter the practice purely on the mental awareness.  
  _Hereafter the practice purely on the mental awareness._
- `6:26` Mentally follow the instruction and take your awareness to various parts of your physical body.  
  _Mentally follow the instruction and take your awareness to various parts of your physical body._
- `6:38` Mentally repeat and take your awareness to your right hand thumb.  
  _Mentally repeat and take your awareness to your right hand thumb._
- `6:43` Right hand thumb, index finger, middle finger, ring finger, little finger, palm and fingers of the right hand.  
  _Right hand thumb, index finger, middle finger, ring finger, little finger, palm and fingers of the right hand._
- `6:58` Right wrist, elbow, shoulder, armpit, right hip, right thigh, knee cap, calf muscle, right ankle, right heel,  
  _Right wrist, elbow, shoulder, armpit, right hip, right thigh, knee cap, calf muscle, right ankle, right heel,_
- `7:19` right leg big toe, second toe, third toe, fourth toe, fifth toe, five toes together.  
  _right leg big toe, second toe, third toe, fourth toe, fifth toe, five toes together._
- `7:36` Shift your awareness to your left hand thumb,  
  _Shift your awareness to your left hand thumb,_
- `7:42` left hand thumb, index finger, middle finger, ring finger, little finger, palm and fingers of the left hand,  
  _left hand thumb, index finger, middle finger, ring finger, little finger, palm and fingers of the left hand,_
- `7:55` left wrist, elbow, shoulder, left armpit, hip, thigh, left knee, calf muscle, left ankle, left heel, left leg big toe,  
  _left wrist, elbow, shoulder, left armpit, hip, thigh, left knee, calf muscle, left ankle, left heel, left leg big toe,_
- `8:17` second toe, third toe, fourth toe, fifth toe, five toes together.  
  _second toe, third toe, fourth toe, fifth toe, five toes together._
- `8:27` Hold your left side, hold your left side.  
  _Hold your left side, hold your left side._
- `8:33` Now shift your awareness to back side of your physical body,  
  _Now shift your awareness to back side of your physical body,_
- `8:38` right shoulder blade, left shoulder blade, right hip, left hip, spine, back of the throat, the neck, back of your head, top of the head, forehead,  
  _right shoulder blade, left shoulder blade, right hip, left hip, spine, back of the throat, the neck, back of your head, top of the head, forehead,_
- `9:03` right eyebrow, left eyebrow, eyebrow center, right eye, left eye, nose, bridge of the nose, tip of the nose, upper lip, lower lip, chin, throat,  
  _right eyebrow, left eyebrow, eyebrow center, right eye, left eye, nose, bridge of the nose, tip of the nose, upper lip, lower lip, chin, throat,_
- `9:29` right collar bone, left collar bone, right chest, left chest, sternum, middle of the chest, right abdomen, left abdomen, upper abdomen, lower abdomen, navel,  
  _right collar bone, left collar bone, right chest, left chest, sternum, middle of the chest, right abdomen, left abdomen, upper abdomen, lower abdomen, navel,_
- `9:54` your abdominal area and the navel region.  
  _your abdominal area and the navel region._
- `10:00` Please do not sleep off. You are practicing Yoga Nidra.  
  _Please do not sleep off. You are practicing Yoga Nidra._
- `10:07` Take your awareness to major parts of your physical body.  
  _Take your awareness to major parts of your physical body._
- `10:12` Feel your right leg, hold your right leg,  
  _Feel your right leg, hold your right leg,_
- `10:19` hold your left leg, hold your right arm, hold your left arm,  
  _hold your left leg, hold your right arm, hold your left arm,_
- `10:32` hold head, hold back, hold front, your whole body, your whole body from top of the head to tip of the toes, your whole body, your whole body.  
  _hold head, hold back, hold front, your whole body, your whole body from top of the head to tip of the toes, your whole body, your whole body._
- `11:00` Mentally be aware of your whole body.  
  _Mentally be aware of your whole body._
- `11:11` Now let go. Leave the awareness of your physical body.  
  _Now let go. Leave the awareness of your physical body._
- `11:17` Take your awareness to the sounds around you.  
  _Take your awareness to the sounds around you._
- `11:21` Try to listen different sounds from this environment.  
  _Try to listen different sounds from this environment._
- `11:27` Sounds from far distance.  
  _Sounds from far distance._
- `11:40` Sounds from outside of this building.  
  _Sounds from outside of this building._
- `11:51` Sounds from inside of this hall or the room.  
  _Sounds from inside of this hall or the room._
- `12:04` Sounds from your own physical body, your own heartbeat and the breathing sound.  
  _Sounds from your own physical body, your own heartbeat and the breathing sound._
- `12:21` Now mentally repeat, I am healthy.  
  _Now mentally repeat, I am healthy._
- `12:28` Mentally repeat three times, I am healthy.  
  _Mentally repeat three times, I am healthy._
- `12:37` I am happy.  
  _I am happy._
- `12:44` Now the practice of Yoga Nidra is coming to an end now.  
  _Now the practice of Yoga Nidra is coming to an end now._
- `12:51` Please do not sleep off. Slowly start moving your right thumb and fingers,  
  _Please do not sleep off. Slowly start moving your right thumb and fingers,_
- `13:00` left thumb and fingers. Wriggle your toes,  
  _left thumb and fingers. Wriggle your toes,_
- `13:06` right toes, left toes. Shake your legs. Roll your head from side to side.  
  _right toes, left toes. Shake your legs. Roll your head from side to side._
- `13:18` Without opening your eyes, start moving your body.  
  _Without opening your eyes, start moving your body._
- `13:24` Give a nice and good stretch to your whole body as if you are waking up from your bed.  
  _Give a nice and good stretch to your whole body as if you are waking up from your bed._
- `13:33` Give a gently nice stretch.  
  _Give a gently nice stretch._
- `13:39` Without opening your eyes, slowly turn to any one side.  
  _Without opening your eyes, slowly turn to any one side._
- `13:44` Keep your elbow like a pillow and be in this position for some time.  
  _Keep your elbow like a pillow and be in this position for some time._
- `13:52` Eyes remain closed.  
  _Eyes remain closed._
- `13:57` On your own time, please come to sitting position without opening your eyes.  
  _On your own time, please come to sitting position without opening your eyes._
- `14:15` The practice of Yoga Nidra is end now.  
  _The practice of Yoga Nidra is end now._
- `14:18` Please do palming. Rub your palms thoroughly. Make them hot and place them on your eyes.  
  _Please do palming. Rub your palms thoroughly. Make them hot and place them on your eyes._
- `14:26` Then gently drop your hands down and open your eyes.  
  _Then gently drop your hands down and open your eyes._
- `14:31` Hari Om Tat Sat.  
  _Hari Om Tat Sat._